CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
“9/11 – Always Remember” (AMRAP – Rounds and Reps)
2001m Row (Buy-In From 0-10)
AMRAP 20 (10:00-30:00):
9 Burpees
11 KB Swings (53/35)
9 Toes to Bar
11 Box Jump Overs (24/20)
*Level 2 – KB Swings (45/30), BJO (20/18), Knee Raises
*Level 1 – KB Swings (35/25, BJO (18/12), 2:1 Sit-ups